Weeknight Rescue//Week 1//January 2021 – Mom’s Kitchen Handbook

Happy 2021, everyone! While I’m no fan of rolling into a new year on a diet, I do think that a mega-healthy (and delicious) meal plan is where I want to be right now. Below you’ll find a plant-rich line up of nourishing recipes to kick off 2021 feeling good. You’ll find the shopping list at the bottom of the page.

I consider this the ultimate “reset” salad, perfect for when you’re looking for a break from heavy meals. It’s packed with colorful vegetables and served with a tangy, delicious miso dressing. If you’re serving it for a main dish, consider adding something with a bit more protein, such as hard boiled eggs, cooked chicken, or baked/braised tofu.

This Instant Pot soup has been a consistent hit on the blog. For a vegetarian version, simply leave out the sausage or swap in a cup or two of cooked grains or pasta once the soup is done. 

Though not exactly traditional tostadas, these are definitely crave-worthy. The dish is on the lighter side, so add a side of homemade or canned pinto or black beans embellished with a spoonful of salsa.

This is one of the best ways to make the most of salmon and is simple to prepare. Miso is one of those coveted fermented foods that adds great flavor to this glaze.  Serve with brown rice along with a salad of thinly sliced cucumber and radishes tossed with seasoned rice vinegar and black pepper.

I just served this to my family last week with tofu skewers and it was an across-the-board win. It’s light and bright, super crunchy, and plenty satisfying. Tune into my Instagram feed this week, since I’ll be posting a demo of this recipe on Wednesday.

This is my three-ingredient answer to breakfast or lunch any day of the week. I sometimes add arugula or other leafy greens and play around with various seasonings depending on the mood.

This shake is just four ingredients — milk, banana, dates, and walnuts — but truly tastes like a creamy shake to me. Add a small handful of baby spinach before blending for an added pop of nutrition. Enjoy before or after a workout or as an afternoon pick-me-up

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SHOPPING LIST // WEEK 1

Reset Button Salad/Carrot Miso Dressing

• ¼ cup expeller pressed canola oil
• 1 tablespoon sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoons lime juice
• 2 tablespoons white miso 
• 1 teaspoon honey
• 2 medium carrots
• 1 inch long piece fresh ginger
• 1 bunch kale
• 3 cup chopped hearts of romaine lettuce
• 2 medium carrots
• 4 radishes
• ⅓ english cucumber
• 1 red pepper
• 1 small ripe avocado
• ⅓ cup roughly chopped Tamari almonds
• 6 ounces baked teriyaki tofu or 2 cups cubed cooked chicken 

Cauliflower Tostadas

• 1 large head cauliflower
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 8 six-inch corn tortillas
• ½ heaping cup plain yogurt
• 1 small chipotle pepper en adobo (sold in cans in the Mexican food section of the market)
• 2 large ripe avocados
• 1 tablespoon lime juice
• Pickled onions or pickled jalapeños 
• 1 ½ cups finely shredded red or green cabbage

Instant Pot Italian White Bean Soup

• 1 ½ cups dried cannellini beans
• 1 small chunk Parmesan cheese (it should have the rind and be at least a couple of ounces)
• 1 tablespoon extra-virgin olive oil
• 1 large yellow onion
• 2 large carrots
• 1 rib celery
• 3 cloves garlic
• One 15-ounce can diced tomatoes with the liquid
• 8 cups low sodium chicken broth or vegetable broth
• 1 bay leaf
• ½ teaspoon dried oregano
• 1/2 teaspoon fennel seeds
• ½ teaspoon dried thyme
• 3 links pre-cooked Italian sausage (optional if you want a vegetarian/vegan soup)
• 1 large bunch kale

Miso Ginger Salmon

• 2 tablespoons miso paste
• ¼ cup mirin
• 1 teaspoon seasoned rice wine vinegar
• 2 teaspoons soy sauce 
• 1 teaspoon honey
• 1 tablespoon peeled, minced fresh ginger
• 4 salmon fillets, about 6 ounces each
• 1 tablespoon grapeseed or canola oil

Crunchy Asian-Style Salad with Tofu or Chicken Skewers

• Crunchy Asian-Style Salad with Tofu or Chicken Skewers
• ½ cup lime juice (3 to 4 juicy limes)
  2 tablespoons sambal oelek (or sriracha)
• 2 tablespoons fish sauce (use soy sauce for a vegan version of the recipe)
• 2 tablespoons canola oil
• 2 ½ tablespoons packed brown sugar
• 1 pound boneless skinless chicken breast or firm, drained tofu
• ½ head Napa cabbage
• ½ head red cabbage
• 2 large navel oranges
• 2/3 cup roughly chopped fresh basil or fresh cilantro
• ½ cup roughly chopped fresh mint
• 3 scallions
• 1/4 cup roasted salted peanuts

Avocado Toast with Soft Egg

• 1 egg
• 1 thick slice crusty bread, ideally whole grain
• 1/3 medium ripe avocado
• 1/2 lemon
• 2 dashes sumac (or other favorite spices or herbs, such as za’atar, paprika, chives, or dried chili flakes)

Creamy Banana Date Shake

• 1 cup low-fat milk (or plant milk)
• 1 ripe banana (frozen)
• 1 to 2 Medjool dates
• 6 walnuts

 

source https://betterweightloss.info/weeknight-rescue-week-1-january-2021-moms-kitchen-handbook/